I have been really been trying to find a good S&C program to augment my Jits program. From my other posts you can see I have been exp. with CF,CF Football, and even SealFit. Based off a reply from Robb Wolf and experience I am going with the following program...

I think that looks fine, my only thought would be perhaps take a whole day off. Or is the Sunday 1 hour yoga session light enough to be an off day?

I see on Sat you have endurance listed, like FGB, Murph, LSD, etc. To me those are all very different things, FGB or Murph would leave me very sore, whereas an LSD or Tempo run probably not so much. But thats just me.

I find S&C for BJJ or MMA to be a tricky thing. So many individual variables, depending on the person. I am an average blue belt. There are guys that come into the gym, big, strong, athletic dudes with backgrounds in other sports. Within a year they are giving me hell and can tap me. So i think, damn, i need to get bigger and stronger. Then I'll roll with someone of my own rank who just grapples all the time, tells me they don't lift weights or do much else. And they will maul me with superior technique and mat conditioning. So i guess there is no easy answer. I think each individual needs to look at their own game and analyze their strengths and weaknesses.

At the moment i am working out of Joel Jamieson's book, Ultimate MMA Conditioning. I am enjoying it so far, on week 3 of the first 8 week block, General Endurance. My resting heart rate was pretty high, so he suggests that as a good place to start, with two Aerobic workouts a week and one strength workout a week.

One thing i like about this book is that Joel has given some strength standards for MMA. Since he trained a ton of Pride Fighters at one point i am inclined to listen to what he has to say. He says a 1.5-2x BW squat, 2-2.5 BW Deadlift, 1.25-1.5 BW Bench, and 5-10 Pull Ups with 40-50 extra pounds of weight are good levels of general strength. Those are probably numbers that most of the folks here can easily attain.

The yoga is at home. I have two years yoga expierence so I can choose pace, poses, and the length/depth of these poses pretty well to stretch and work what took the most beating. Mostly I work Hamstrings, hip flexors, and some back. It is made to be a recovery stretch.

I suggest strength and conditioning like a wrestler. Maybe taking up Judo too. Judo guys tend to be really strong.

Doing a lot of BJJ would help also since it is specific to your goals. I've tapped stronger guys that outweight me by 30 pounds because I have better technique and good conditioning. When I was doing crossfit and BJJ I just burnt myself out. I didn't want to get out of bed some morning lol. So sore and tired.

yeah along the lines of jason, i would always try to add more BJJ or other grappling before adding more S&C.

to be honest, grappling is getting more watered down nowadays with every d-bag wanting to be a fighter now. it's when you focus more on your S&C than your training that you get everything out of whack (unless you're already a "top of the food chain" blackbelt). in general when anybody seems a little too strong to me, i just focus on taking that back, and it normally happens.

with that being said, if you could add another day of grappling, you could prob take out some metcons and focus on strength more. as long as you keep rolling, you'll get pretty conditioned.